Here is my Low Carb Food Diary for Day 2 of the Summer Low Carb Mini-Challenge.
Feel free to join in anytime! Also see: Summer Low Carb Challenge Kick-Off
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Day One of the challenge was a challenge indeed! As was Day Twoโฆ
Iโm second guessing my decision to phase out my coffee creamer.
Iโve been losing weight consistently using the Coffee-Mate Sugar Free Hazelnut Powdered Creamer.
Now Iโm gaining weight. Not much, but the scales are definitely moving in the wrong direction this week. ๐
I REALLY need to be focused on fitness and toning. Iโm so close to a goal weight, and I hate to get โskinnyโ and still be THIS flabby. And truth: being crabby about my yucky coffee makes it hard to be in an AWESOME workout mood ๐ lol. Rah!
Here is my weight on Monday (141.8) compared to today, Thursday (143.2):
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I havenโt enjoyed my coffee the last two days, I havenโt felt my best either, and waking up to a higher number on the scales this morning made me realize I need to go at this from another direction.
Drink less coffee, thatโs a start. But I find myself replacing that with a Diet Coke, which is not ideal. Iโve had an entire 20oz Diet Coke both of the last two days, which I havenโt done in ages. Switching to straight black coffee seems like the only real option. Blah, Iโll work it out. Today Iโll just go back to my usual thoughโฆ
Here are my meals from yesterday, including my variety of coffee experiments. Iโll share these food diaries here every day to give you easy low carb food ideas.
Day 2: Wednesdayโs Low Carb Meals
I had my usual favorite (healthy!) low carb breakfast. ๐
Itโs 1/2 cup crushed pecans, 1/4 cup Daisy brand cottage cheese and 4 small diced strawberries. It came to 5 net carbs and 85% healthy fats.
I had several appointments yesterday, so I grabbed a low carb style Frisco Burger from Hardeeโs while I was out. Those are delicious! Hardeeโs / Carlโs Jr will make ANY sandwich low carb for you. See: Seedrah.com (Hardeeโs spelled backwards). ๐
My dinnerโฆ was breakfast. ๐ An easy one-skillet meal of sausage and fried eggs with a slice of fresh homegrown tomato. This is Tennessee Pride pork sausage. My second favorite is Jimmy Dean brand.
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Iโll explain the coffees in the โsnackโ section of my food diary belowโฆ (lol)
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Hereโs My MyFitnessPal Diary for Wednesday:
Tracking Macronutrients (Simple Explanation of Macros)
How To Get Net Carbs in MyFitnessPal
Net Carbs: 15
Total Carbs: 22
Protein: 85 Grams
83% Fat, 15% Protein
Exercise: Ab Carver Pro (70 Reps)
PLUS: 10 Tricep Dips
FitBit Steps: 3,457
Water: 48 ounces
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The Coffee Swap Saga (Is My Weight Gain Related?!)
The list under โsnacksโ in my food diary above are my โcoffee experimentsโ as I tried to move away from the 6-8 TBSPโs a day of Coffee-Mate Sugar Free Hazelnut Powdered Creamer. Yes I drink too much coffee. ๐
Yesterday I had 6 mugs of coffee. Here are the 6 coffee combos I had:
- 1 TBSP salted butter & english toffee syrup
- 1 TBSP coffee-mate powdered sugar free hazelnut
- 1 TBSP salted butter, 1 TBSP coconut oil, peppermint syrup
- 1 TBSP coffee-mate powdered sugar free hazelnut
- 2 TBSP Heavy Whipping Cream & french vanilla syrup
- 2 TBSP Heavy Whipping Cream & french vanilla + peppermint syrup
Check out the awesome variety of Torani Sugar Free Syrup flavors!
These six coffees came to 4 carbs. If I had used my favorite creamer, it would have been 6 carbs instead of 4. That doesnโt really seem worth it.
The HWC (Heavy Whipping Cream) was the extra carb culprit as it comes out to the same as the Coffee-Mate: 1 carb per mug.
I remembered why I stopped using HWC, too. Because itโs gross! ๐
Not only is it GROSS when your coffee cools offโฆ it clumps up in the container and sometimes get goopy and gloppy like itโs spoiled โ but itโs not. I totally forgot how I got turned off by that and WHY I switched to the Coffee-Mate creamer, lolโฆ
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I canโt drink that much coffee with butter and/or coconut oil without getting sick. The HWC is the same carb count as the Coffee-Mate, and not nearly as enjoyable. Not even close. ๐ Again, the only solutions are to drink less coffee or โgo blackโ โ or just go back to enjoying my hazelnut creamer for now and deal with this later.
Iโm inclined to just cut down on the amount of creamer I use AND the amount of coffee I drink. Less coffees with less creamer in each.
That seems idealโฆ because on top of the weight gain, and the MESS those coffees make in my kitchen(!!), I did NOT ENJOY the last two days. My mood, and my quality of life, suffered dramatically โ lol. Ugh!
Your thoughts?
I mentioned I was out for appointments. I had a checkup with my doc and she was pleased with my recent weight loss (15 pounds since my last visit!) and my A+ healthy blood pressure and test results โ especially at my age: a young 43. ๐
Iโm headed back to Greeter Falls today, this time with a group of friends, so Iโll get my exercise in hiking and swimming. ๐ Thatโs my FAVORITE kind of fitness.
I find hiking to be such a great workout on the thighs, plus you use such a wide range of muscles navigating natural landscapes. I always end up doing some adventurous rock-climbing too, which is great for my arms!
How are things going for you?
Are you participating in the challenge?
I look forward to hearing from youโฆ
Best,
Lynn Terry,
aka @LowCarbTraveler
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Discount Code: LOWCARBTRAVELER
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I am down 3 lbs. since starting on Tuesday. I have taken your advice about posting my meals in myfitness app. It really helps keeps me accountable and more eyeballing it. I ordered the food scale you recommend also. Hope you figure out the coffee addiction issue. I too love my coffee, but mainly just a morning cup or 2. I use the hwc. It can get gross if it gets cool. Good Luck!! Thanks for the new challenge. I needed that kick.
Congrats, Tammie! And yes, tracking helps SO much. Itโs very eye opening, and really helps with the accountability โ ie mindful eating, vs mindless eating. ๐
Did you get your Ozeri food scale yet? I love mine!! It makes tracking super easy, so small & convenientโฆ
Is your coffee decaf? If not, maybe itโs the caffeine your addicted to and cutting down on your cups is causing some withdrawal. Especially if your wanting to replace it with another caffeinated drink! What if you kept using your beloved creamer (I mean, we only live one life and if you love it that much then enjoy it. It might not have some great ingredients but you could be eating a whole lot worse) and make the challenge to cut your coffee consumption in half. Maybe 2 cups in the morning and 2 in the afternoon and fill in the rest with water. Just some thoughts
I agree with the old adage that โif it ainโt broke donโt fix it,โ Lynn. Even consuming all that coffee creamer, you were losing weight very well. Being off of it is also upsetting your well-being. Maybe revert to your formal coffee habits for a day or two and see if it adjusts? Or, alternatively, replace just one or two cups of coffee with water.
My other tip. Stay off the @(*$&)*#(&)@$* scale! I sabotage myself with that damn thing more times than not. My weight is very weird due to medical conditions and I can vary up to 5 pounds in a week. When I see the up part, I freak. Doing my own best to only weigh once a week during this challenge. That is my give up, the scale. I either stay off it too much or, more likely, become an addict sometimes weighing several times a day to โtrack fluctuations.โ Thatโs what I tell myself anyway. ๐
Go make yourself a nice cup of creamy sweet coffee and relax. Iโm betting your weight will be back down in no time flat!
I agree โ If you were steadily losing while enjoying your coffee I would continue.
You have been doing beautifully!! Why try to fix what isnโt broken? Just keep doing what got you there and keep on keepin on!!
I used BPC for almost a month and really saw very little loss. When I reduced fat intake to light cream in coffee scale started moving albeit by ounces a week versus pounds. To lose body fatโฆtake in less fat?
Iโm doing good sticking to my goals. I lost 2.1 pounds on day two but have stayed the same for day 3. Hope I get a big loss in the next few days. I weigh daily, idk if that is a good idea or bad but it keeps me accountable and its so awesome when u see the scale go down day after day. As for your coffee issue. I say go with what u like be limit it. Maybe cut donโt a little each week until you are where you would like to be.
Lynn you were doing great with your coffee creamer, to me I would go back to drinking my creamer, I feel this is a lifestyle and we should enjoy some of the things that we like .Why change things that has been good/working to you??? No matter what you do I hope you get to enjoy your coffee again ๐ Have a great day and sip on that coffee with creamer ๐
Hi, Lynn! I donโt often comment but I just have to say I am laughing at some of the comments above and I agree! If it ainโt broke donโt fix it and โ stay off the scale! Once a week sounds fine for you! ๐ Iโm guessing you want the caffeine, thatโs why you drink so much coffee, but Diet Coke is *not* the way to go! Very unhealthy (I donโt know how may carbs). Sorry, you may need to have your โmorning coffee fixโ with your beloved creamer, but then I am going to suggest something that may make you gasp โ cut down on the caffeine and drink water, girl!! Here is a link to the Cooking Light site with lots of ideas of making yummy veggie, fruit and herb infused watersโฆtheyโre goooodโฆ give it a try, come on, you can do itโฆ.. LOL. Just a suggestion. Love your blog!
http://www.cookinglight.com/food/recipe-finder/infused-water-recipes
You have given up SO much already!! Life is short and if coffee and creamer make you happy and you were losing weigh then I say drink up !!!
I agree with Edie and most of what everyone else is saying Lynn. You have been rocking LCHF!! Enjoy your coffee with your beloved creamer!!!
I realize the same thing with coffee creamer that when I switch to heavy whipping cream and Splenda it wasnโt as good and I was getting more carbs that way then just sticking to the sugar-free liquid International Delight coffee creamer which is 30 calories and one carb per tablespoon as well. Day 2 two went great, I havenโt drank and itโs making me feel great. I will be stepping on the scale shortly and I expect to see it either the same as yesterday or going down. Iโm going on a hike with a friend this afternoon and another hike this weekend with a friend and maybe another one with my boyfriend. Thatโs my kind of exercising as well, getting Outdoors and having fun with it.
I started yesterday but I am concerned. My uric acid levels are at a high of 952 and my blood is a 7 which is leading to โgoutโโฆI have been doing low carb for a while. Cheese and meats are dangerous and green veggies. I am thinking like 2% cheese, LEAN meats and finding out veggies that work. Berries and nuts are ok. What are your thoughts and have you dealt with someone with this issue before?? I am VERY confused. Everything I have learned seems to have gone out the window. ๐
Hi Rhonda,
That sounds like the result of eating โhigh proteinโ. Your protein should only be 20-25% of your total calories. How are you tracking, and are you getting at least 70% of your calories in healthy fats โ and less than 25% protein?
Also, you said you started yesterday โ but youโve been doing low carb for awhile. Clarification?
I quit after my results, scared. But gained 20 lbs like FAST! ๐ Back on yesterday.
Letโs talk details! ๐ Were you tracking? Was your protein higher than 25% usually? How long did you consistently eat low carb? Did you have cheat days or do carb cycling?
I followed pretty faithfully but would go over in protein. I ate a lot of beef being it was the most affordable and the kids. I am going to try to cod, lean beef and lean chicken. I heard the fatty pieces of meat is bad. I also thought of trying 2% cheese. Just smaller amounts apparently due to carb counts. I did occasionally cheat, but usually it was with low carb ice cream and or SF popsicles.
Rhonda,
Stay strict, and stay at 70% fat minimum. Eating high protein (more than 25% of your calories) is not recommended for sureโฆ
Lynn, regarding your coffee, it could be helpful to buy a Yeti tumbler because it keeps your coffee very hot, which will take longer to drink. You might drink less overall. (+ the HWC canโt be icky!)
Good morning Lynn,
Just wanted to chime in on the coffee struggle. I agree with most of the other comments here that we cut out so many things in this WOL that why should we cut out the ones that we truly enjoy if they arenโt hurting us.
Having said that, getting 8+ carbs per day in liquid format is TOO much when itโs almost half your daily limit.
Have you tried the Walden Farms Hazelnut coffee creamer? Itโs available on Netrition website for $3.99 and has 0 carbs. Other flavors also available.
http://www3.netrition.com/walden_farms_coffee_creamer.html
It appears the new coffee saga is giving you too many calories which is also probably contributing to your gain. I know everyone says when doing LC you donโt have to watch calories but I think when you get very close to your goal you have to pay attention to the calories too. Drink the sweet coffee. You enjoy it, itโs as LC as all of the yucky stuff you tried and you were losing weight.
As for me, Iโve stuck to LC faithfully the past two days but Iโm trying hard not to get on the scale until Monday. The scale can either make me stick to it or it can cause me to say forget it.
Michelle. I think calories DO count. I believe that it is better to get your fats from nuts than pure fat from oils and butter. While some oils and fats are ok but there are more calories in fat than anything else. When i increased my fat intake with whipped cream or butter my weight went up. I get most of my macros from nuts. Somehow the fiber in the nuts helps the fat not to turn to fat in my body. This is just my theory. I am going by my own personal experiences only
Iโm up this morning and just finished my coffee with the beloved creamer. It makes me happy so itโs here to stay! And, Iโm slowly losing so not giving it up.
Yesterday was another good day complete with a good walk and a workout. I canโt weigh everyday because it freaks me out so Iโll weigh in Monday but I felt really lean this morning. My husband said Iโm getting the bikini bridge. Lol. Iโve had an overpass for to long! (Hip bones)
I love reading your blog.
I think you might need to go back to the coffees and your creamer!
To me a better switch might be.. instead of coffeeโฆ. add in a couple of cups of green tea! but I happen to love green tea, you may not.
From what I can see, once you switched you upped your fat, which upped your caloriesโฆ which might maybe be a reason for the gain?
Oh yeah.. and muscle weighs more than fat. I tried weighing everydayโฆ. it made me go more insane than I already am (and I didnโt think THAT was possible..lol)
You inspire us all. Have a wonderful day
I love my coffee too, usually two large ones (16 oz) to get the morning started. As soon as it turns warm here in western AZ (and it happens early in the year!), I turn to iced coffee, with a 1/4 cup of unsweetened almond milk, and a little stevia. Carbs stay low & itโs very satisfying. In the winter, I drink it hot & black, but cold, I want it sweet & creamy. Feels like a treat!
So I started your challenge yesterday. and I weighted but didnโt post my weight do I need to? and Iโm like you I love my coffeeโฆ.Iโve tried the butter in it yesterday and today but not a big fan I normally only drink I cup a day so I need to try sugar free creamer I guessโฆ.I love my coffee and creamer but normal creamers have to many carbs! ๐
I also made over my steps in fitbit! it WAS an overall good first day!
and how often do you weight?
MFP-name is scourson13
fitbit- is scourson
didnโt know if we needed to be friends on that for the challenge?
Hi Susan ๐ You can simply document your starting weight & measurements in MyFitnessPal or your favorite app, or on paper even. We do weigh in inside the private Facebook Group so if youโre in that group just look for the Pinned Post at the top to find the link. Youโre doing great!!
Way to go, Lynn! I have a suspicion that the increase in weight has more to do with the diet cokes you consumed than the change in your coffee creamer โฆ the diet coke could be causing you to retain more water. Funny how something that makes you have to use the restroom more could cause you to retain water โฆ right? More on that another time. However, would you be willing to, instead of the diet coke, have some delicious water infused with some natural flavors? Suggestions: Lemon or Orange slices, mint, cucumber slices, blueberries, strawberries. It makes drinking water fun, delicious โฆ and easier to drink enough each day (MINIMUM: 1/2 your weight in ounces per day โ so for 140# โฆ 70 ounces minimum.) Let me know what you think, and if you try this โฆ how it works!
Day 2 was another success. I had a good walk with the kids and since itโs super warm here in VA I was sweating my tail off. I officially started this challenge on monday instead of Tuesday just so I wouldnโt have an excuse to screw up Monday lol. So with that being said since monday Iโve lost 4 pounds. Yay!
My meals yesterday were :
B : bpc
L: leftover cheeseburger and Oscar Meyer smokies
D: LC nachos w/meat, lettuce, sour cream, taco bell taco sauce, 1 diet dr pepper
S: handful peanuts in the shell (not the best low carb nut but is way better than what I really wanted lol. And I didnโt have any pecans on hand.
For the โlc nachoโ I put some shredded Parmesan in the oven and baked for a few mins until golden brown. Let them cool and they are crispy like a chip and super yummy. I made 6 large โchipsโ which was about 1/3 c of shredded Parmesan which equals out to only 1net carb so my entire meal was almost zero carbs. And I was very full.
I had a total of 10 net carbs. My macros were 84% fat, 14% protein, 2% carbs. I drank about 60 oz of water
Lynn as far as your coffee dilemma I would 100% go back to doing what worked for you and I wouldnโt think twice about it โบ
You know exactly what works for you.
Lynn you could try alternate between black and creamer since you drinks lots of coffee. Myself I drink black. Had creamer before with sweet n low. Quit cuz of aspartame. But now I like black. Good luck.
Itโs possible you are gaining muscle hence the weight gain. I went through this when I first started exercising (lots of walking and weights) but finally started to lose again.
Iโve gained a pound this week also โ but due to the fact I havenโt had time to exercise at all! I hope to rectify that this weekend โ just a busy week. I also ate more cheese than normal which could be part of the problem. I seem to not lose when I eat cheese for some reason.
I think you have done amazing and deserve your sf creamer!
I went LC in June 2015 and lost 95 lbs in 10 months. Even though I would like to lose a few more pounds I too am trying to tone all this flab.
I only drink a tervis tumbler of coffee in the mornings but do put a tablespoon of International Delights SF Sweet Cream creamer in my coffee. My favorite coffee is also Dunkin Donuts Vanilla that I had 2 teaspoons of Splenda in. I love my coffee sweet!
If you are insistent on cutting down on your creamer but still need the same amount of coffee why not try just cutting your same beloved creamer down to 3/4 tablespoon instead of 1 whole one. Over the course of the day, just by making that small change you will be saving some carbs. And you wouldnโt be depriving yourself of something you love!
Hey Lynn! Personally, I donโt think anyone would blame you for going back to your creamer. Have you tried weaning yourself off the creamer. I personally canโt imagine drinking black coffee but if thatโs something you want to work toward, I would do it this way:
1st cup of coffee: 1 tbsp of creamer
2nd cup of coffee: 3/4 tbsp of creamer plus a dash extra
3rd cup of coffee: 3/4 tbsp of creamer
4th cup of coffee: 1/2 tbsp of creamer plus a dash extra
5th cup of coffee: 1/2 tbsp of creamer
6th cup of coffee: 1/4 tbsp of creamer plus a dash extra
7th cup of coffee: 1/4 tbsp of creamer
8th cup of coffee: 0 tbsp of creamer
At the least, this may help you find the minimum amount that works for you. Another option would be to use 1/2 tbsp when you are eating as it may not be as noticeable to you then.
Iโm trying to cut out diet coke and Iโm doing it by drinking more water. Iโve been planning to try this fat flush water that I found somewhere.
FAT FLUSH WATER
You should drink at least three 8 oz glasses per day, they say the longer it sits, the better it tastes. You can eat them as well but they are intended as flavoring and still work, so that is a personal choice. The Vitamin C turns fat into fuel, the tangerine increases your sensitivity to insulin, and the cucumber makes you feel full. Try it for 10 days and see what you think!
Ingredients per 8 oz serving
Water 8 oz
1 slice grapefruit
1 tangerine
ยฝ cucumber, sliced
2 peppermint leaves
Ice โ as much as you like
Directions
Wash grapefruit, tangerine cucumber and peppermint leaves. Slice cucumber, grapefruit and tangerine (or peel). Combine all ingredients (fruits, vegetables, 8 oz water, and ice) into a large pitcher.
HUGS
Glennette
Your calc page shows 2 sausage patties and your picture of dinner shows 3. Trying to figure if you ate 2 or 3. Also, I made the โsausage biscuitsโ today and had a bite of oneโฆthey are very good. Just want to know what meal you include those in and how you arrived at 4 carbs for 3 of those. I used the same brands as you, but used Publix parm shredded cheese which shows 0 carbs. Thanksโฆsorry to be a pest.
Hi Carol ๐ I had 3 patties, but I made them smaller (what would be two normal sized sausage patties). On the sausage biscuit recipe, I count 6 carbs for my 6oz bag of Parmesan โ not everyone does, but I do count the negligible carbs when using a product in a larger amount (like a recipe).
I agree with Glennette: try cutting back on the amount of creamer per cup of coffee. I find that the longer I go without sugar, the sweeter things taste. Personally, I love HWC in my coffee as long as I drink it while itโs hot, or if itโs in iced coffee, but not in between. I also enjoy it black, if itโs quality coffee. I canโt stand anything sweet in my coffee anymore, even though about 3 years ago I was the girl who put a heaping spoonful of sugary hot cocoa mix in her coffee. Nasty, lol.
I am finishing up the 90-day challenge today, and I have been going strong, although I stopped tracking. Considering I got to my goal weight and maintained for 3 weeks (to the pound) without tracking, I decided to keep it simple and stick with real low carb foods. ๐ I love this way of eating so much that itโs not as much of a โchallengeโ anymore!
Lynโฆ..i have told you all alongโฆ..stay with your coffee creamer. I am a coffee lover to . And the powdered creamer has never stalled my weight loss
now that diet Coke can definitely cause stall . I NEVER EVER drink soda of any kind. Diet Coke has more caffeine in it than coffee plus sodium and it causes bloating.
also it seems like you must have been consuming a lot more calories by adding hwc and butter in your coffees
if i cannot enjoy my coffee then i get very cranky too
i say go back to enjoying your coffees and powdered creamer
you have been losing famously while using it
Go back to what works for you. ๐
BTW. I finally got a new bathroom scale. I am down 4.5 lbs. Since the end of the last challenge. I never stopped doing low carb with the exception of my one cheat day this past Monday. That goes to show that consistency pays off. I was pleasantly surpised
i switched to the yogurt sweetened with stevia. OIKOS triple zero. I cut down on it and only eat one a day usually.
Way to go on your weight loss, Gina!! ๐ ๐
Did you get the Eatsmart digital scale that comes with a free body tape measure??
You could try something like this:
https://www.lowcarbzen.com/low-carb-recipes/drinks/low-carb-coffee-creamer-recipe/
Hi Lynn,
Thank you for being honest and human! Do whatโs best for you! I have lost 3lbs since starting on Tuesday. Iโm at 230 lbs and so excited that Iโll be in a lower decade soon! I feel like Iโm out of the brain fog. However I have the dreaded funny taste in my mouth and the funny pee smell. TMI any remedies for that peeps? Keep going everyone!
Kellie. Drink more water. That will help a lot. Get some sugar free mints for your dry mouth. I squeeze a lottle lemon in my water too. ๐
Hi Gina!
Thank you so much! I will do those things asap! โบ
Hi everyone, Iโm doing really well, only missing my wine when I think about it :). I seem to have a bit of a problem only eating 20g carbs, even though I think Iโm eating really good. BPC for breakfast or our LC โcerealโ Iโve been eating a salad for lunch, cucumbers, tomatoes, avacado and sunflower seeds and olive oil & red wine vinegarโฆyum. And for supper just some meat/pot roast and a veggie. Iโm down 3lbs since Tues, but Iโm not in ketosis, donโt feel any of the symptoms for that yet.
Lynn so sorry youโre having such a hard time with the coffee, it took me a long time to get used to drinking mine black but I donโt like it any other way now.
I do drink too much diet coke and from what Iโm reading itโs really bad for us so I need to either just drink water or find something else.
Good going everyone, Iโm really proud of all of us :).
Have you tried using Hazelnut flavored coffee/ Several brands make it. Before going LCHF I couldnโt drink coffee without flavor such as: reg coffee with flavored creamer or it had to be flavored (hazelnut or caramel) with plain coffee-mate creamer. Maybe that would help with your creamer issue.
You are all so incredibly wonderful and supportive and awesome. ๐ THANK YOU! I really appreciate your comments, suggestions, kind words โ and just that you take the time to leave a note. It is so very appreciated!!
I did go back to my Coffee-Mate sugar free creamer. For now. Iโm not giving up, but being cranky and miserable with a FULL work schedule, a new challenge to host, and a house full of company, a big hike tooโฆ well, that wasnโt flying โ lol. ๐
Iโm still researching options, so Iโll keep you posted. ๐
Iโm with you Lyn. I GOT to have my Coffee to make it through the dayโฆ..and one i can enjoy. It seems like such a small thing but fellow coffee drinkers understand. ๐